Side Plank Leg Lift
Description
The side plank leg lift holds a side plank and raises the top leg upward repeatedly. It combines the anti-lateral flexion of the side plank with hip abduction, building the obliques and gluteus medius simultaneously.
Equipment Required
Side Plank Leg Lift Instructions
- Get into a side plank on your right forearm. Body straight.
- Lift your left (top) leg straight up about 12 to 18 inches.
- Hold briefly at the top.
- Lower under control.
- Continue for the desired reps while maintaining the plank.
- Switch sides.
- Keep hips elevated and stacked throughout.
- Aim for 10 to 15 lifts per side.
Side Plank Leg Lift Form & Visual
Side Plank Leg Lift Benefits
- Combines side plank with hip abduction
- Builds obliques and gluteus medius together
- No equipment needed
- Engaging side plank variation
- Develops hip and core stability
- Builds the outer hip
Side Plank Leg Lift Muscles Worked
- Obliques (plank hold)
- Gluteus medius (top leg lift)
- Core (anti-lateral flexion)
- Quadratus lumborum
Side Plank Leg Lift Variations & Alternatives
- Side Plank (static)
- Side Plank Oblique Crunch
- Side Plank Hip Adduction (bottom leg)
- Star Side Plank
- Side Plank Clamshell
